5 Healthy Snack Recipes for Fall

Fall weather, football, and holidays are fast upon us. With the season comes more celebrating and snacking, but this doesn’t mean you have to sacrifice your health in the process. Read on for snack recipes and ideas that support your quest for inflammation-free eating.

Food choices that support optimal function in the body include grass-fed meat, wild game, wild caught fish, shellfish, chicken, omega-3 eggs, vegetables and leafy greens, nuts (raw or dry roasted), spices, olive oil, coconut oil, butter, cream, avocado, bacon, coffee, tea, and more.

Want to indulge during the big game or a holiday party? Red wine or stout beer are options, proving that you can have great tasting foods and beverages that are also anti-inflammatory.

Foods that create a pro-inflammatory state in the body, on the other hand, include refined sugar, refined grains, grain flour, trans fats, and refined omega-6 seed oils (corn, safflower, sunflower, peanuts, etc.) and similar foods fall in this category (1).

Try these healthier twists on popular snack items this fall.

Homemade Trail Mix

You can create a trail mix that’s packed with nutrition, yet still anti-inflammatory. This homemade trail mix is perfect for traveling, toting along during your next hike or bike ride, or to accompany the next Bengals game. Start with our suggested recipe, or modify to include your favorite nuts or fruits:

• Almonds – whole or slivered

• Walnuts or macadamia nuts

• Dried cherries

• Dried blueberries (with no sugar added)

• Roasted pumpkin or acorn squash seeds (buy them already roasted at the store, or roast your own this time of year)

• Dried Apricots
  
  Missing the chocolate from your old trail mix recipe? Add in a few bits of extra dark chocolate if that fits within your nutrition goals.  

Nut-Butter Stuffed Apples

Candied apples are a favorite this time of year, and you don’t have to miss out on a delicious treat that might just remind you of it! Core your favorite fall varietal of apple, then fill it with your favorite nut butter. Bake at 350 for about 30 minutes, depending on the apple you use. The apple should be tender, but still holding its shape well. You will have a dense, flavorful dessert that won’t leave you feeling guilty. We think almond butter works best in this recipe (2).

Home-made (or Store Bought) Jerky

If you have your own smoker, try your hand at a natural home-made jerky. If not, look for a high quality brand without artificial ingredients, preservatives or additives. Try to avoid ingredients like MSG, corn syrup, artificial colors and flavors. Brands including Three Jerks, Oberto, and Lawless all raise the bar when it comes to keeping their jerky natural.

DIY Energy Bars

If you miss your energy bars (which are typically not anti-inflammatory or primal), no need to worry: you can make your own, and then you can know exactly what you are eating.

Homemade energy and protein bars are much easier than you probably realized. The best part: you will be avoiding all the added sugars, flavorings and preservatives that many of the store bought bars have.

Create combinations with healthy fats and protein to keep your energy levels high. All you need is a baking pan, a great blender or food processor, and a few simple ingredients. Seedless dates work to help bind the bars together and provide a natural sweetness. Try these recipes, or experiment with other ingredients to create your own.

Combo #1:

• 1/4 cup cherries

• 1/4 cup seedless and pitted whole dates

• 1/2 cup raw almonds

• 1 Tbsp creamy natural almond butter

• pinch of sea salt

Combo #2: 

• 1/4 cup dried blueberries

• 1/4 cup seedless and pitted whole dates

• ½ cup cashews

• 1/2 tsp finely grated lemon zest

• 1/4 tsp cinnamon

Combo #3:

• 1/2 cup seedless and pitted whole dates

• 1/3 cup cashews

• dash of sea salt

•  Zest of 1 lime (if desired)

•  1/2 tbsp lime juice (if desired)

•  1/3 cup shredded coconut

How to make them:

Always blend the dates and fruit ingredients together first. Then transfer to a bowl. Next, pulse the nuts into a rough nut-flour consistency. Add all ingredients together and knead with your hands. Spread evenly and press firmly into a cake pan.

Chill for about 20 minutes to help the bars set. Slice and enjoy. Alternatively: roll into ball shapes for “power balls” instead. Wrap bars in plastic wrap or keep power balls in small bags. Load some up into your car to enjoy after the gym or during your daily commute.

Chili-lime Chicken Wings

No list would be complete without something to eat on game days. You don’t need breading or a deep fryer to enjoy a good chicken wing.

Here’s the recipe:  

 ½ medium onion, roughly chopped

  2 jalapeno peppers, seeds removed

  3 garlic cloves, peeled

• ½ cup cilantro, tightly packed

• Freshly ground pepper

• Zest from 2 limes

•  ¼ cup lime juice

• 2 tablespoons coconut aminos

•  6 pounds chicken wings and/or drumsticks

•  1-2 tablespoons melted fat of choice

• 4 limes, cut into wedges (2)

Here’s what to do:

Blend the onion, peppers, garlic, cilantro, ground pepper, lime zest and juice, and coconut aminos (if desired) until you have a bright green puree. Pour the marinade over the chicken wings in a large bowl, mix well, and marinate for at least 30 minutes, but up to 12 hours.

Take the wings out of the refrigerator 30 minutes before you plan to cook them. Bake at 425 in the oven on a greased wire rack for 30 minutes, flipping halfway. Want to fire up the grill? Grill over medium heat for about 15 minutes, turning once.

Learn More About Making Pro-Inflammatory Food Choices

Ready to change the way you think about snacking? Or do you want to learn more about lifestyle changes that can improve your health? Give Dr. Bradford a call today to learn more about whole food-based nutrition that can taste great and keep your energy levels high. Call Cincinnati Rehabilitation Center today at 513.772.9065 to learn more.

Sources/References:

1.     Seaman, David R. (2016-04-02). The DeFlame Diet: DeFlame your diet, body, and mind (p. 2). Shadow Panther Press. Kindle Edition. 

2.     http://greatist.com/health/paleo-recipes-list

How to Train and Recover Like an Olympian: Kinesio Tape & Cupping

Did you watch the Olympics?

Whether it’s volleyball, gymnastics, archery, tennis or a track event, you may have seen some of the athletes with tape on various parts of their bodies. Some have it on their shoulders, some on their back, and still others have it on their feet, calves or even near their abdomen.

You might have wondered: What exactly is that tape for?

The strips of tape you see on athletes’ bodies is actually what’s called Kinesio tape, or kinesio tex tape. This kind of tape—also just called KT tape—is made up of elastic fibers, and it can be applied to the skin to help support the lymphatic, neural, muscular and fascial systems.

More than 40 years ago, a doctor created the tape to help support the work he was doing with his patients. He created a kind of tape that had the ideal amount of adhesive so that it would stay on patients’ bodies while they moved or exercised. Fast-forward to today and it is used to support alignment, for rehabilitation, for pain, and also during competition.

While it’s difficult to know why each Olympic athlete is using the kinesio tape method, you can bet that they are trying to add a bit of support to their soft tissue that may be over-worked. In other cases, it is likely they are supporting muscles that have been strained or injured at some point in their training. You can imagine just how much these athletes train year-round, so they are willing to try a variety of methods that support improved mobility, better performance, and faster recovery.

Tape that Mimics Our Skin

In many ways, the tape you see athletes using actually mimics our skin, so after applying, people can use KT tape to further support their muscles or in some cases, limit muscle movement in those areas. When combined with treatments including chiropractic, physical therapy and stretching, kinesio tape can be used for preventative measures and to provide benefit to the circulatory system and our ligaments, tendons and joints…and not just for world-class athletes!

Cupping Therapy

Besides the tape you see on athletes, you’ve also probably noticed the large, circular bruises you see on them, especially common with the swimmers. This is a cupping technique—centuries old—which is used as a functional soft tissue therapy. One simple way of thinking about is that it’s the opposite of massage, which would be a compression therapy. With cupping therapy, the suction of the cups increases blood flow and helps to release tight myofascial tissue through decompression forces. The athletes we see on TV are likely using it to also relieve tension and for optimal recovery.

Improve Your Health at Cincinnati Rehabilitation Center

Want to know more about these and other treatments that are safe and effective ways of helping the body naturally heal? Call us today at 513.772.9065.

How Nutrition Can Move You Towards a Healthier State

Maybe you have heard of anti-inflammatory dietary changes. But what exactly does it mean—and how do you take the steps to implement this lifestyle change?  

First, we’d rather avoid the word “diet” completely when it comes to nutrition. That’s because there are already so many negative connotations that come with the idea of a “diet.” Often times we think of what we have to give up, or, in other situations, we immediately start to think of a meal-to-meal, short-term approach to how we eat (1).

How to Avoid Acute & Chronic Dietary Inflammation 

Think of an anti-inflammatory approach as eating healthy, anti-inflammatory foods that support and encourage normal—and optimal—body function. This would be what Dr. David Seaman, in his book, The DeFlame Diet, calls foods that are in a “DeFlamed” state.

Dr. Seaman writes, “… we can definitely ‘DeFlame’ ourselves, which refers to creating  an anti-inflammatory state of body metabolism; a healing state. In other words, the DeFlame Diet is specifically named for the dietary and health goal of inflammation reduction,” he adds (1).

This “deflamed state” (or anti-inflammatory state) is in contrast with foods that are pro-inflammatory. These are foods that hurt our body and can promote disease.

Anti-Inflammatory vs. Pro-Inflammatory Food Choices 

Food choices that support optimal function in the body include grass-fed meat, wild game, wild caught fish, shellfish, chicken, omega-3 eggs, vegetables and leafy greens, nuts (raw or dry roasted), spices, olive oil, coconut oil, butter, cream, avocado, bacon, coffee, tea, and more. Even red wine and stout beer fall under this category. Food choices that create a pro-inflammatory state often are ones that are refined. Refined sugar, refined grains, grain flour, trans fats, and refined omega-6 seed oils (corn, safflower, sunflower, peanuts, etc.) and more fall in this category (1).

And just how often are we, in general, eating the foods that promote inflammation in the body? As much as 60 percent of all calories that the average person in America consumes come from foods that promote inflammation (1).

If we do eat refined sugar or flour, or refined omega-6 seed oils, and/or trans fats, the body responds immediately: our body will generate an immediate, low level inflammatory response. Over time, this becomes chronic. If we adopt the DeFlame Diet mindset, we can ask an important question when we are about to eat something. The question we can ask ourselves, is, “Will this food inflame my body or help to ‘DeFlame’ my body?” The answer can help us make decision that will positively impact our health (1). 

More About Inflammation 

Keeping in mind how chronic diseases are diseases of chronic inflammation, you can see just how important our long-term choices are when it comes to food. But, if you need more motivation, consider how you will age more gracefully, feel better, heal quicker and you will even respond better to your ongoing chiropractic adjustments.

Chronic inflammation, on the other hand, has been tied to cold symptoms, the flu, frequent allergies, arthritis, fibromyalgia, chronic fatigue syndrome, sinusitis, Alzheimer’s disease, Parkinson’s disease, cancer, heart disease, osteoporosis, hypertension, depression, diabetes, and more (1). 

Keep in mind that food isn’t the only factor that can add an inflammatory burden on our bodies. If our lifestyle has regular stress, lack of sleep, lack of exercise and eating inflammatory foods, then chronic inflammation can also develop.

Learn More About Making Choices to Reduce Inflammation

Ready to reduce diet-induced chronic inflammation? Or do you want to learn more about lifestyle changes that can help you reduce chronic inflammation?  

Talk to Dr. Bradford if you are interested in learning more about this approach, and/or the steps you can take to have a supportive environment if you are looking to implement lifestyle change. Give Cincinnati Rehabilitation Center a call today at 513.772.9065 to learn more.

Information from this article was taken from Dr. David Seaman’s book on the topic, The DeFlame Diet. DeFlame your diet, body, and mind.

Source

1.     Seaman, David R. (2016-04-02). The DeFlame Diet: DeFlame your diet, body, and mind (p. 2). Shadow Panther Press. Kindle Edition. 

Can I Benefit from Cold Therapy?

Biofreeze and CryoDerm are two types of cold therapy we offer at CRC - a treatment that many of our patients regularly use to get short-term pain relief for specific areas of the body.

What is Cold Therapy, You Ask?

Cold therapy, a type of cryotherapy, is when you apply a cold, gel or spray to your skin to relieve pain. Taking ice baths or applying ice to areas of your body are other forms of cryotherapy – you just might not have known it was called that!

“Cryo” stems from the Greek word “krous,” meaning frost, cold or icy. “Therapy” of course means treatment, and that’s why the use of ice or cold treatments on the body will fall under the cryotherapy umbrella.

Cold Therapy: The Benefits

Both brands of topical pain relief that we offer at CRC provide a cooling sensation to the skin, as well as tissue stimulation, after application.

Just how does it work? The menthol within the solution helps to block the nerves that contain pain signals to the brain. Other research supports the idea that menthol may stimulate cold receptors in the skin that may help regulate pain.

While we still encourage you to use ice, one of the benefits of using a gel, spray or a roll-on application is you can get blood flow to those areas you apply it to, but you can also remain active as the topical analgesic does its work!

Many people also prefer it to ice because it’s not quite as cold, and it isn’t uncomfortable like ice can be. (Plus, you don’t have to worry about what to do with your ice packs or bags of frozen peas like you do when using ice to treat the body.)

When It’s Used
Biofreeze and CryoDerm are both over the counter pain relievers. Our patients use them for the following reasons, to mention a few:

·      Sports-related injuries, including sprains or strains

·      Minor muscle aches and pain

·      Joint pain relief

·      Tendonitis

·      Muscle cramps

·      To reduce swelling

·      Muscle soreness

·      Faster recovery time

Whether you just had an extra difficult workout, an over-worked area of your body, or you have backaches, nagging arthritis, bruises, strains or sprains, cold therapy can provide you with safe, temporary relief. It can also help you maintain mobility and it may help reduce inflammation. Ask us for more information if you want to know more about how cold therapy can give you relief. Available in roll-on form, as a gel, and even as a spray, we can help you pick what’s best for you based on how you will be using it.

Tell us that you read this blog for a free sample so you can see how this hands-on relief works for you!

CRC's Reading List

At Cincinnati Rehabilitation Center, we are advocates of continually finding new information that can support your health and wellness goals. Here are 5 books that might be worth a read if you’re looking to make steps to improve your well-being or lifestyle.

1. The Deflame Diet by Dr. David Seaman.

If you follow CRC on Facebook, you may have seen us mention pro-inflammatoryor anti-inflammatory foods. This is a book on that topic which was just written and published by my nutrition mentor. This is who many of my patients have heard me reference for nutrition advice, Dr. David Seaman. Previously he had only written textbooks, but he’s now published a book for the general population.

Who might benefit: Anyone looking for an in-depth, educational resource that delves into inflammation in great detail – all in an understandable format.

2. The 4-Hour Body by Timothy Ferris.

This is one I recommend all the time for practical and actionable fat loss and nutrition advice. Coming from the popular blogger Timothy Ferris, this is easy to read book, but it is still very effective in helping you get results that don’t just require pure discipline. If you are hoping to make lifestyle, diet and/or exercise changes then this #1 New York Times Bestseller might just the book for you.

Who might benefit: Ferris wrote the book inspired by the question: “For all things physical, what are the tiniest changes that produce the biggest results?” If that question makes you want to know more, this book is for you.

 3. Practical Paleo by Diane Sanfilippo or Paleo for Beginners by John Chatham.

I have both of these books and they are very similar: they are great introductory guides to knowing more - and getting started - with a paleo-friendly lifestyle. Both books are still written in an easy-to-read format, so it doesn’t have to be difficult to take in the information they present, even when it’s scientific. These books also include sections on how to prepare meals, as well as meal and recipe ideas.

Who might benefit: If you are a little bit skeptical or just want to know more about the Paleo diet, then either of these books are for you. They answer many of the most common questions about the paleo lifestyle/diet. There is also a grocery shopping guide with Chatham’s book to help you get started.

4. The 4-Hour Chef by Timothy Ferris.

Serial entrepreneur Timothy Ferris makes the list again. Here is another great resource to check out: you can even pick and choose the chapters that are most relevant to you, if you don’t want to read the entire book. This book takes the complex, and makes it simple when it comes to all things cooking-related. Learn the secrets and tips from world-renowned chefs, pro athletes, master sommeliers, and many more people.

Who might benefit: This book has been described as a “cookbook for people who don’t buy cookbooks.” In part, that’s because the book gives you the building blocks to start cooking. From there, you can take your cooking mastery as far as you want.

Looking for more health or lifestyle- related information? Next time you are in, let us know if there is a topic you’d like us to cover on this blog.

What to Know About Probiotics: Your Questions Answered

What Are Probiotics & Prebiotics?

Probiotics are living microorganisms that naturally exist in certain fermented foods including kefir, tempeh, miso, buttermilk, pickles, sauerkraut or pickled vegetables. They are a type of bacteria that produces lactic acid—but not to be confused with the kind of lactic acid you think of that our bodies produce after you go for a long run.

By definition, they mean “for life,” which is fitting because they are bacteria that offer health benefits to us. We have trillions of microorganisms in our bodies, and when we are healthy, these microorganisms are in good balance. Did you know? A healthy adult human has more cells of outside microorganisms inside its GI tract than it does of its own cells of the entire body combined. These microorganisms are essential to our bodies functioning properly.

Probiotics support our immune system, including our ability to fight infection, and they help us optimize our overall intestinal function, specifically the ability to absorb nutrients. Just consider how 80 percent of our entire immune system is in our digestive tract! Within our gut, probiotics improve the balance of microbes while working against any pathogens or harmful bacteria.

While more research is needed, research has supported that these beneficial bacteria may also:

• Improve gut health after taking certain antibiotics
• Increase our absorption of nutrients needed from food
• Help our gut recover after severe stressors
• Help with recovery from certain intestinal infections
• Prevent or reduce the severity of colds or the flu
• Synthesize Vitamin K and other beneficial substances
• Aid in the proper function of our liver and thyroid

Probiotics need food that they live off, also known as prebiotics, which is why you hear of both prebiotics and probiotics together so often. In most cases, prebiotics refers to non-digestible food components such as fiber. Prebiotics are found in a variety of foods such as bananas, onions, and even artichokes. The benefits of probiotics will be maximized when we combine them with prebiotics. Yogurt and kefir are considered “symbiotic” because they combine probiotics and prebiotics.

“I Want the ‘Good’ Bacteria!”

Knowing how our gut health impacts our entire health, what does that mean for you if you’re looking to introduce more probiotics into your diet?

All of us were born with this so-called “good bacteria” present in our bodies. Our gut flora can be negatively impacted by prescription antibiotics, sugar, excess grains, stress and other chemical stressors. Because of these factors, we look to add more of the “good” bacteria to restore our natural balance within the gut.

If you’re ready to restore your gut health through probiotics, start with the foods you are eating. Depending on your other health and wellness objectives, a few options to consider include:

• Sauerkraut
• Kimchi
• Coconut kefir
• Raw and unpasteurized cheeses 
• High quality yogurt (many brands are low quality and full of unnecessary sugar)
• Kombucha (mixed with chia seeds makes a great Probiotic and Prebiotic combination)

With so many different options (and so many companies touting their foods as being probiotic-friendly), let us help you wade through the options to find what is right for you.

Before you decide to add probiotic supplementation to your diet, ask Dr. Bradford about what is right for you.  Probiotic supplements can be one of the most important and most beneficial supplements a person takes, but, not all probiotic supplements are created equal. There are several that may be beneficial and/or recommended for you depending on your needs. If a supplement is right for you, Dr. Bradford can help you set up a plan that includes an effective supplement with a synergistic blend of probiotic strains and prebiotic fibers.

References/Further Reading

1. http://www.ncbi.nlm.nih.gov/pubmed/19651563
2. http://www.ncbi.nlm.nih.gov/pubmed/18313433
3. http://nccam.nih.gov/health/probiotics
4. http://www.ncbi.nlm.nih.gov/pubmed/23707554
5. http://www.medscape.com/viewarticle/719654_4
6. http://www.ncbi.nlm.nih.gov/pubmed/24638909

3 Myths About Chiropractic

Have you ever heard someone say something about Chiropractic that you didn’t agree with, or didn’t think was true?

We decided it was time to examine some of the top misconceptions about Chiropractic that seem to persist today. Here we look at three of the top myths that exist, including a brief discussion on why these myths aren’t true. If you have any specific concerns not answered here, be sure to ask us so we can clarify your questions.

Myth #1: Chiropractic is only for when you are in pain.

Chiropractic is not just for when you are in pain! Chiropractic can help with neurological complaints like numbness and tingling, it helps with posture, it helps combat degenerative diseases, it is used for gastrointestinal issues, and it can support optimal sports performance, among many other reasons... Routine Chiropractic care supports the restoration of “normal” or optimal spinal function, position and alignment in our body.

It’s true that many times you will hear that people visit the Chiropractor when they are experiencing pain. Patients come to CRC for various injuries (or trauma to the body), which is when something sudden has resulted in pain. Patients also take advantage of Chiropractic for issues or ailments that have been acquired over time. This might be someone seeking relief from headaches, neck pain, shoulder pain, low back pain, joint pain, herniated discs or numbness and tingling to name a few.

But pain is often a sign, or a symptom, of something else going on in the body.  Many people seek out care from Dr. Bradford for digestive and nutritional complaints due to his passion for proper nutrition and optimal health.  

That’s why you have to keep in mind that people often use Chiropractic as a preventative way to avoid some of the health issues that result in pain.

Chiropractic is a drug-free, natural way to decrease inflammation in the body. Recall that Chiropractic is effective at relieving stress we have on our nervous system, and our nervous system is what controls the function of our body. You can see why any “interference” we have in our nervous system can result in so many issues for us. In this way, people are using Chiropractic as a way to keep the Central Nervous system and immune system functioning as they should—whether or not they have any pain.

Did you know? Dr. Bradford is able to order MRI’s, x-rays, bloodwork, nerve tests, food sensitivity testing, hair analysis, and many other tests in order to dive deeper into complicated conditions. While not always needed, these can be very effective tests for conditions that are not typically pain related.  If you are having trouble getting to the root of your condition, Dr. Bradford may be able to help in ways you didn’t realize.

Myth #2: Chiropractic is only for adults.

We often hear people wonder if they can bring their entire family in to see us. The answer is that yes, Chiropractic is beneficial for people of any age.

Adjustments for children ensure that their nervous system is able to communicate properly to all areas of the body. Chiropractic care can support our children’s immune system and ensure our children get quality sleep, among other benefits.

Chiropractic care is also used for newborns and babies. Chiropractic is used most commonly with babies who are irritable and those with ear infections, colic, and respiratory infections. Any adjustment your children and/or baby receive is specific, gentle and safe.

Ask us if you’re interested in learning more about the effectiveness and safety of Chiropractic care for the entire family.

Myth #3: All patients are treated (or adjusted) the same.

This could not be further from the truth! Each person is at a different place on their health and wellness journey, and each person has different health goals and objectives. As a result, each person’s treatment is unique.

At CRC, we look at your specific state of your health, and together with you, we decide on a combination of care that will help you gain back your quality of life. This can include adjustments, massage, stretches, active therapy exercises (aka physical therapy), teaching you exercises or stretches to do at home to continue your health journey, and a wide variety of soft tissue therapies. It also includes therapies such as cold laser treatment, traction therapy, physical therapy and various muscle therapies, massage, Reiki, electric simulation, and/or nutrition. We want a treatment plan that is right for you, and we want a sustainable care plan that will restore your body to optimal health. 

Whether you are injured, have chronic pain, want to improve your sports performance, or you are looking for preventative or wellness-oriented care, we always start with a personalized plan.

Improve How Well Your Body is Functioning & Dealing with Chemical & Physical Stressors

CRC partners with you to use modern diagnostic and treatment methods to improve your health and well-being. Do you have any other questions or concerns about Chiropractic? Dr. Bradford will gladly answer any and all of your questions so you can feel confident about the treatment you and your family receive. Give us a call today at 513.772.9065.